Based on the amount of net carbs you specified, it would impossible to lose any weight. Please, reduce the amount of net carbs and try again.

Below is a range of calorie deficits to help you lose weight. For best results, it is recommended that you opt for a moderate calorie deficit of 10-20%.

Small calorie deficit (11%)

Calories to consume:

1580

kcal

Your fat intake should be:

136

grams

Net Carbs

Protein

Fat

10

grams

78

grams

136

grams

40

kcal

312

kcal

1228

kcal

3

%

20

%

77

%

Moderate calorie deficit (22%)

Calories to consume:

1384

kcal

Your fat intake should be:

115

grams

Net Carbs

Protein

Fat

10

grams

78

grams

115

grams

40

kcal

312

kcal

1032

kcal

3

%

23

%

74

%

Large calorie deficit (33%)

Your calorie intake is too low. Please, select a smaller calorie deficit to minimise the risk of micronutrient deficiencies. You should be aiming for no more than 1-2 pounds of fat loss per week.

Calories to consume:

1189

kcal

Your fat intake should be:

93

grams

Net Carbs

Protein

Fat

10

grams

78

grams

93

grams

40

kcal

312

kcal

837

kcal

3

%

26

%

71

%

Below is a range of calorie surpluses to help you bulk up and gain muscle size. Keep in mind that you will need to add physical activity (weight training) in order to increase your muscle mass. For best results, it is recommended that you opt for a moderate calorie surplus of 10-20%.

Calorie surplus (10%)

Calories to consume:

2231

kcal

Your fat intake should be:

206

grams

Net Carbs

Protein

Fat

25

grams

69

grams

206

grams

100

kcal

275

kcal

1856

kcal

4

%

12

%

84

%

Calorie surplus (15%)

Calories to consume:

2332

kcal

Your fat intake should be:

218

grams

Net Carbs

Protein

Fat

25

grams

69

grams

218

grams

100

kcal

275

kcal

1958

kcal

4

%

12

%

84

%

Calorie surplus (20%)

Calories to consume:

2434

kcal

Your fat intake should be:

229

grams

Net Carbs

Protein

Fat

25

grams

69

grams

229

grams

100

kcal

275

kcal

2059

kcal

4

%

11

%

85

%

Enter the calorie intake adjustment. For a calorie deficit (weight loss) enter a negative value (e.g. -10) while for a calorie surplus (weight gain) enter a positive value (e.g. 15).
It is recommended that you opt for a moderate calorie deficit or surplus.